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Mindfulness for older children and teens

Finishing up our series from the New York Times on mindfulness with talk about older children and teens.

Whenever we mention mindfulness or meditation to an older kid or teenager, they immediately do one of two things –

Roll their eyes, OR

Jump into the lotus pose and put their outstretched hands on their knees (“Like Buddha”, one 14-year-old told me last week)

Meditation and mindfulness have a rough reputation among adolescents – most tell us that there is NO WAY they can quiet their mind. “How do you even do that?”, they say. And we say, “You can’t, completely, but you can find ways to focus your thoughts so that lots of distractions don’t jumble up in your head and make a mess.”

The adolescent brain is making millions of neuronal connections every minute, which makes for some pretty fuzzy thinking – and is one of the reasons adolescents can be poor decision makers.

Mindfulness practices can make thinking easier! See what older kids and teens can do to build this practice – and Be Wise!

“Older Children

Children can benefit from mindfulness to adjust as they move through school — and start to experience a wider world.

IN SCHOOL

As children move through elementary and middle school, mindfulness can be a powerful tool, allowing them to deal with adversity more skillfully, and also enhance their understanding of the world and themselves. “Everything can be received and met with this kind curiosity,” said Ms. Morey. “That can then translate into their own self attitude, giving them space to figure out what they want to do with their lives and who they are.”

At this age, mindfulness practice can also help children in school. A recent study found that fourth and fifth graders who took a four-month meditation program demonstrated improvements in cognitive control, working memory and math test scores. Other studies have shown that mindfulness can be especially helpful to children with attention deficit hyperactivity disorder, and also reduce children’s aggression, anxiety and stress. And around the country, many educational institutions — from elementary schools to graduate programs — are bringing mindfulness training into the classroom.

RELIEVE THE PRESSURE

Even with mindfulness, parenting can still be a challenge. As children experience the natural highs and lows that are part of growing up, it is all too easy — even natural — for the parent be buffeted by the child’s emotional roller coaster. But in time, mindfulness practice can relieve parents and caregivers from some of the pressure of identifying with every up or down the child experiences.

“That’s where this sense of not having strong grip on a sense of self is so important,” said Ms. Greenland. “Not only do they worry about the kids, but they worry that kids are a reflection on them. It gets conflated. If the kid is acting out or not going to Harvard, then the parent worries that that is a reflection on them.”

A simple exercise, known as R.A.I.N., can help us stay in the present moment and not get caught up clinging to the experiences of others, or our own emotions.

R: Recognize. Acknowledge what is happening, just noting it in a calm and accepting manner.

A: Accept. Allow life to be just as it is, without trying to change it right away, and without wishing it were different somehow.

I: Investigate. See how it feels, whether it is making you upset or happy, giving you pleasure or pain, just note it.

N: Non-Identification. Realize that the sensations you are feeling make for a fleeting experience, one that will soon pass. It isn’t who you are.

Teenagers

Teenagers can experience mindfulness in much the same way as adults, but they may also show resistance or frustration with the practice.

MINDFUL TOGETHER

For teenagers, one of the most important ways to engage with mindfulness is through a focus on relationships: Bringing a mindful attitude into conversations, friendships and even budding romances. “Relational mindfulness becomes a very important part of the practice,” said Ms. Greenland. In each relationship, and even each interaction, there should be an effort to stay present, listen carefully and speak with honesty and kindness.

For families, one way to ritualize this is to make a point of having dinners together, something that is all too easy to lose track of when schedules get overstuffed. “It’s simple, but actually having sit down dinners can be powerful, just actually checking in,” said Ms. Morey. “Try each sharing a joyful moment that happened during the day.”

Also, try to minimize distractions by putting phones and other devices away during mealtime. And try to share a moment of silence before you eat, taking time to be grateful for the company of your family.

BEING A PRESENT PARENT

For parents, too, this can be a challenging time to practice mindfulness with children. After all, if a teenager is lost in his or her smartphone, what does it matter if the parent is surfing the web, too? But that’s exactly when the parent needs to be mindful the most, modeling good behavior for their child — staying kind, compassionate and accepting in the present moment.

“It’s hard to remember to be mindful when you have this busy personal and professional life,” said Ms. Kim. “But if we learn to see the act of parenting as a practice itself, it can open up a whole other level of what we’re doing.”

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She has been a tremendous help with family issues and getting our children organized for success in life. Highly recommend her.

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